Warm up:
500m row, 24 walking lunges, 15 sit ups, 15 back extensions, 3 ring rows, 3 ring dips
WOD:
30min AMRAP:
12 walking lunges
15 GHD sit ups (ab mat)
15 hip extensions (back extensions on ab mat)
5 MU (3 ring row + 3 ring dip (green/red/knees) = 1 MU)
5 rds + lunges, sit ups, hip extensions and 2.5 MU
Messed around a bit trying to sub the hip extensions, wound up doing just backs on the ab mat. Ring dips pretty much killed me- the third one on pretty much every set was rough. Definitely need to keep working on building up those triceps.
Tuesday, August 19, 2014
Monday, August 18, 2014
08-18-14 CrossFit
Warm up:
500m row, 10 pull ups (black/red), 10 ring dips (green/red knees)
WOD:
4 RFT:
Row 500m
Rest 3 min
18:12 min (not including last rest)
Splits: End of rest:
2:13.7 5:17
2:12.9 10:35
2:14.3 15:53
2:15.2 21:12
Pretty happy that my split times were all significantly lower than the splits last Monday when I did 8RFT with 90 sec rests. Obviously not the same workout, but my fastest split that day was 2:17.4, so definitely some improvement. Since I was on vacation all week, I didn't do much of anything Fri/Sat/Sun except some minor walking at the zoo and a short "mountain" climb on Sunday. Glad to get back into the swing of things!
Thursday, August 14, 2014
08-14-14 K-State CrossFit
Warm up:
Jog 1 lap around old stadium track with a bleacher run on the east side. Squatting drills, duck walk, etc.
WOD:
For time:
30 deck squats with 25# plate
60 Supermans
30 step walking lunge with 25# plate held overhead
*5 burpee penalty for resting the plate
9:50 min, 0 burpees
Really thought I would have multiple sets of burpees during the walking lunges, but powered through.
Jog 1 lap around old stadium track with a bleacher run on the east side. Squatting drills, duck walk, etc.
WOD:
For time:
30 deck squats with 25# plate
60 Supermans
30 step walking lunge with 25# plate held overhead
*5 burpee penalty for resting the plate
9:50 min, 0 burpees
Really thought I would have multiple sets of burpees during the walking lunges, but powered through.
08-13-14 K-State CrossFit
Warm up:
Back and forth across room- jog, high knees, inch worms, some sprints, squats, etc.
WOD:
3 RFT:
Run lap around the block that goes around the old stadium and alumni center (approx 900m), rest 1:1 based on time of previous lap. (Row 900m)
Splits: Time at end of rest:
4:09.5 8:18
4:14.4 16:51
4:17.4 25:27
21:10min (recorded time at the end of the last active portion, did not include final rest period)
Rowed instead of running as my heel hurt quite a bit just from the running warm up we did the previous day. Overall, not too bad.
Back and forth across room- jog, high knees, inch worms, some sprints, squats, etc.
WOD:
3 RFT:
Run lap around the block that goes around the old stadium and alumni center (approx 900m), rest 1:1 based on time of previous lap. (Row 900m)
Splits: Time at end of rest:
4:09.5 8:18
4:14.4 16:51
4:17.4 25:27
21:10min (recorded time at the end of the last active portion, did not include final rest period)
Rowed instead of running as my heel hurt quite a bit just from the running warm up we did the previous day. Overall, not too bad.
Tuesday, August 12, 2014
08-12-14 K-State CrossFit
Warmup:
Running on ramp- 2 laps jogging, high knees, butt-kicks, defensive slide both ways, high skip, grapevine both ways, sprint up and jog down. Stretching and then going through the lifts with PVC.
WOD:
Olympic style lifting- 1RM in 3 attempts
Snatch
Clean and jerk
Snatch: 55#, 65#, 70#
Clean and jerk: 70#, 80#, 90# (failed the jerk), 85#
Wonderful to be back at KSU. Even though we did the stupid ramp, it was good to have some coaching. I really need to work on getting under the snatch rather than getting it as high as I can and pressing it up. On the clean, I was leaning way far forward when I went to the heavier weights. I probably need to try setting up the video camera when I lift next time so I can see what I'm doing and try to fix it. I did better about getting my elbows around fast to avoid hitting my collarbones with the bar. Definitely something to keep in mind when I do cleans.
Running on ramp- 2 laps jogging, high knees, butt-kicks, defensive slide both ways, high skip, grapevine both ways, sprint up and jog down. Stretching and then going through the lifts with PVC.
WOD:
Olympic style lifting- 1RM in 3 attempts
Snatch
Clean and jerk
Snatch: 55#, 65#, 70#
Clean and jerk: 70#, 80#, 90# (failed the jerk), 85#
Wonderful to be back at KSU. Even though we did the stupid ramp, it was good to have some coaching. I really need to work on getting under the snatch rather than getting it as high as I can and pressing it up. On the clean, I was leaning way far forward when I went to the heavier weights. I probably need to try setting up the video camera when I lift next time so I can see what I'm doing and try to fix it. I did better about getting my elbows around fast to avoid hitting my collarbones with the bar. Definitely something to keep in mind when I do cleans.
08-11-14 CrossFit
Warm up:
6 pull ups (red/black), run 200m, walk 300m
WOD:
8 RFT:
Run 400m (Row 500m)
Rest 90 sec
29:32min
Splits:
2:27.3
2:22.3
2:21.6
2:23.6
2:21.8
2:22.3
2:22.7
2:17.4
Tried to run it, but my heel pain was horrible and I gave up after 200m. So did rowing instead, which actually really stretched out my heel quite a bit. Can't believe I had a 10sec difference in my first to my last split, but I really pushed the last one to try for a good time and just be done.
6 pull ups (red/black), run 200m, walk 300m
WOD:
8 RFT:
Run 400m (Row 500m)
Rest 90 sec
29:32min
Splits:
2:27.3
2:22.3
2:21.6
2:23.6
2:21.8
2:22.3
2:22.7
2:17.4
Tried to run it, but my heel pain was horrible and I gave up after 200m. So did rowing instead, which actually really stretched out my heel quite a bit. Can't believe I had a 10sec difference in my first to my last split, but I really pushed the last one to try for a good time and just be done.
Sunday, August 10, 2014
08-10-14 CrossFit
Warm up:
500m row, 10 pull ups (red/black), 2 push ups
WOD:
10 RFT:
15 pushups (10)
100m sprint
22:02min
Did an additional 10 pushups after the final sprint to make up for some of the 50 I didn't do. Did some snaking, but overall I think my pushup form was better. Felt pretty good until the extra 10 pushups- those got a bit worse, but I tried to string several together.
Bruce did the work out with me- he did all 15 pushups each round and walked the 100m- his time was 22:58min.
500m row, 10 pull ups (red/black), 2 push ups
WOD:
10 RFT:
15 pushups (10)
100m sprint
22:02min
Did an additional 10 pushups after the final sprint to make up for some of the 50 I didn't do. Did some snaking, but overall I think my pushup form was better. Felt pretty good until the extra 10 pushups- those got a bit worse, but I tried to string several together.
Bruce did the work out with me- he did all 15 pushups each round and walked the 100m- his time was 22:58min.
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